By CHRISTOPHER McCLINTOCK
For Brentwood Home Page

Finally, the weather is warming and I am seeing all kinds of runners around the Brentwood Block. Through the hot days ahead it is important to know how to protect the feet so they too can survive the summer months.

1. Wear one pair of light or medium weight (depending on the temperature) synthetic socks. Don't wear cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet. A local Brentwood Company makes Swiftwick Socks that really are the best socks I’ve ever worn!

2. Make sure your shoes fit. Your feet tend to swell a little in the summer, while your shoes may feel a little looser in the winter. If you find your toes are being jammed against the front of the shoes when running or doing hills this may be the issue. Tight shoes may decrease circulation to the toes and cause lots of blisters and circulation problems. Elastic shoe laces tend to help with this issue as well.

3. Warm up slowly. While the weather is warmer, your muscles still need to warm up.  Without proper warm-up time, you will increase your chance of injury.

4. Start slowly running on uneven ground. When running on uneven terrain, your body needs to quickly adapt to the rocks, roots or dips. We tend to head for the trails more in warm weather than in cold. Take a few weeks of running on grass or easier trails before hitting the steep challenging trails. As your muscles and feet strengthen, this will decrease your chances of developing muscle strains and sprains.

5. Break in your shoes. Make sure you have at least 75 - 80 miles of running on your shoes before wearing them in a marathon.

6. Consider cross-training. If you are feeling more stiff and sore than usual or are experiencing foot, ankle or leg discomfort, take a break from running. Overuse injuries occur frequently in the spring as runners get outside and tend to run more miles while enjoying the weather. Consider occasional visits to the gym or hopping on your bicycle.

And by the way ... if you're serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $65 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. It's the worry and stress-free way to get fit by summertime and reach your Personal Best.